Denouement

On vacation baby.  Note the great sleeptime.  We are in Oregon, so I slept until 6:15 but it felt like 7:15.  We are in Pendleton.  Went on a lovely 65 minute run with perfect temps, into farmland (without mp3 and with pepper spray).  There was a 16% hill for about .3 miles going down on the way out, way too steep to take advantage of, so I had that hill to look forward to on the way back, but it wasn't too long.  We'll do some hiking/walking later.

I survived the motel breakfast and avoided the chocolate muffins, omletes, sausage, bacon, french toast, cinnamon rolls, biscuits and gravy, and hot chocolate.  That was kind of hard.  But here's the most excellent breakfast I did have:  oatmeal, banana, 2 hard boiled eggs (skipped on 2/3 of the yolks), bran cereal, orange juice.   

Time to catch up on my blogging!  

This was in Vancouver, Washington in neighborhoods, some rolling, some flat.  Ran 3.8 warm up, nice long stretching, then 20x25 sec on/1 min off.  I couldn't figure out how to see my pace, but tried to do 5k pace for first half and 1 mile for last half.  I just calculated my overall pace at 11.55 mph (I need to figure out how to get my laps to document pace/mile instead of mph), with 11.11 for the first half and 11.99 for the second half, or 5:24 for the first half, and 5:01 for the last half, so did pretty good.  Long day on our feet, with the OMSI museum, a perfect science museum for our kids, then the Ira Keller Fountain the kids played in, then a 2.5 hour drive to Tillamook, 1 hour longer than it should have been because we got lost in Portland, then there was traffic.  Spent 5 glorious minutes at the beach at about 9pm.

Tried running around Garibaldi, a small beach town north of Tillamook (this is where we were staying).  The town is very hilly, my first mile was a 10 minute mile, my second was a 9 minute mile and included climbing high up on a road up a hill (it looked like a private road).  It dead ended into a lovely home with a gorgeous yard and three dogs that were not happy to see me.  I booked it down the hill and gave up on running in town. I ran a mile south of town to a very gradual canyon road.  It was a perfect canyon for running my Saturday run, when we came back to the city. 9.46 in 75 min, or 7:54ish pace.

Up at Silver Falls State Park conference center for my family reunion.  The state park had paved bike trails, so I did one for my steady state run.  It was a hilly trail, making getting into a steady state more challenging.  The first mile that I ran hard was a struggle, but then it got easier.

35 min steady state after 3 mile warm up and stretching (6:37, 6:43, 6:35, 6:17, 6:24, 6:29 pace for .39). 5.39 in 35:08, or 6:32 ave pace.

11.29 miles total in 1:21:55, or 7:15 ave pace.  Hopped in the creek by our cabin afterward for some muscle help, it felt awesome.  

Later did a 9 mile hike with my kids, some nieces and nephews, my sister and brother in law, my brother, my cousin and Paul.  There were 10 waterfalls on the hike, it was so beautiful.  The kids only made it about 5 miles, and some adults peeled off early to get the kids back, but my oldest son did the whole hike.  Ben is tough.

Ran 8 in 63:12, groggily.  Stayed up with siblings by the campfire until 12:30 and couldn't fall asleep right away.  Was worth it.  We had so much fun hanging out.  Shorter hike today. Napped in the car back to Tillamook.  Spent some time at the beach.  It was only in the 60's and windy so not so enjoyable for me, but the kids had fun.  Toured the cheese factory.  It was fascinating for adults and kids, then we all got ice cream.  Choc peanut butter in a waffle cone for me.

Woke up early to get in a long run before our drive from the coast to Boise.  I only had time for 14 miles, and I needed to finish fast, 2-4 miles, so did 4 miles.  Went up and down a gradual canyon road, very green and lovely.  I didn't have water, but had one gu at 8 miles, I thought going without water for 14 was pushing it but not too bad.  Fast miles were 6:09,6:11, 6:13, 5:54, all very gradual downhill.  When I got back to the hotel room Paul wasn't ready to exercise, so I went back out and ran two more miles.